What are the benefits and practical applications of the hula hoop? What is hula hoop

A hoop or hula hoop is a gymnastic apparatus that will help you get a beautiful figure, even if you do not have time to go to the gym. Homework with a hoop does not take much time, and the result will be visible very soon. However, in order for the hula hoop to help you lose weight, you need to choose the right type of it, as well as choose the optimal system of the exercises themselves.

What are hoop classes

Using the hula hoop for weight loss comes down to rotating it at the waist for a certain period of time. This is a completely autonomous type of exercise, and you can use it even without additional physical activity. However, fitness trainers recommend combining classes with a hoop and other exercises, as well as not forgetting about proper nutrition - this will help you quickly remove excess fat, strengthen muscles and consolidate the achieved effect for a long time.

The main condition for hula hoop rotation is a sufficient amount of space where you will practice. Foreign objects will interfere with the exercises, in addition, there is a risk of accidentally damaging them with the hoop itself (especially if it is quite heavy). In the warm season, outdoor activities are the best option.

You can do exercises with a gymnastic hoop even on the street

Hula hoop weight loss exercises do not require any special clothing - just wear a tracksuit or any clothing that does not restrict movement and allows the body to breathe (therefore, synthetics are not recommended). If you are worried that a heavy gymnastic apparatus will leave bruises on an unusual waist, and this indeed sometimes happens, it is recommended to use a special belt. It can also be replaced by a dense fabric, wrapped in several layers around the waist.

Who benefits from hula hoop - video

How hula hoop helps you lose weight

The principle by which the hoop promotes fat burning is quite simple and consists in a combination of physical activity and the massage effect of the projectile itself. If you perform the exercises correctly, you can achieve the following effect:

• increase muscle tone;
• get rid of excess fat deposits in the waist and hips;
• reduce or completely eliminate the appearance of cellulite;
• improve coordination of movements.

Hoop exercises burn about 100 calories per 10 minutes on average. However, much depends on the type of projectile, the intensity and complexity of the exercises. Do not forget that adding at least a slight charge to the torsion of the hula hoop will help to better cope with excess weight.

You can enhance the effect of exercising with a hoop by adhering to the principles of proper nutrition.

Although the hoop is recognized as effective in getting rid of body fat, you should not expect immediate results. The effect of training will be noticeable after about three to four weeks of daily training with this projectile. The following tips will help speed up the process:

• eat right. Do not think that if you twist the hoop every day and at the same time continue to eat fast food and sweets, you will be able to lose weight. Revisiting your diet to reduce calories, reduce portion sizes, and enrich your diet with plant fiber is the key to success. Remember the advantages of fractional nutrition: eat often, but little by little it will be more beneficial for the body than eating to satiety a couple of times a day;
• Gradually increase the intensity of your workouts and their duration. Our body quickly adapts to physical activity, and even if you picked up a hula hoop for the first time, after a week you will notice that you can twist it without problems and more time. Add a few minutes to each workout;
• connect additional physical activity. Calories will be burned more intensively if you alternate the torsion of the hoop with other exercises - for example, with regular squats.

It is strictly forbidden to twist the hoop immediately after eating!

10 basic principles of proper nutrition - video

When Not to Hoop

As in many other cases, there are certain contraindications to hula hoop classes. First of all, you can not twist the hoop at any stage of pregnancy. If you want to keep yourself in good physical shape during this period, replace these activities with something more suitable, such as swimming or yoga. If the pregnancy is over, but a caesarean section was required during childbirth, the hoop is also contraindicated until the body is fully restored.

Hula hoop is contraindicated during pregnancy, it is best to try yoga

Those who have any kidney diseases in their medical record should consult with their doctor, who will tell you if it is possible to practice with hula hoop. However, even if the doctor has given permission, but after the exercise you feel a deterioration in your condition, it is better to stop training.

Any injury to the back and abdominal cavity is a reason to refuse to use the hoop. You can not twist the hula hoop even if there are fresh seams, as the combination of massage effect and physical activity can cause the seams to open.

For the elderly, classes with a hoop are not recommended.

Hula hoop: errors and contraindications - video

Types of hula hoops for weight loss

In sports stores you can find a large number of different hula hoops, and if you want to get the maximum benefit without harming your body, it is important to know which hoop to choose for your workouts:

• ordinary. The simplest design made of plastic or aluminum, hollow inside, due to which it is light in weight, so it is well suited for beginners to master such workouts. However, losing weight quickly with such a hoop will not work - you will need something more serious. You can try to add weight to an ordinary hula hoop by making a hole in it and pouring sand into it, but it’s still better to pay attention to ready-made heavier options;
• weighted. This option gives an additional load on the waist, because this hula hoop weighs about 2 kilograms. During the rotation of such a hoop, the muscles tense up more, which means that calories will be burned more intensively. It is possible that at first a heavy hula hoop will leave bruises on the waist, but later the body will begin to get used to the load, and this effect will disappear on its own;
• massage. Its peculiarity is in small suction cups or balls, which are located on the inside of the hoop. When rotated, these elements provide an additional massage effect, which has a positive effect on getting rid of excess fat. In addition, the weight of such a hula hoop can reach up to three kilograms, and this is a good load even for trained muscles;
• with magnetic elements. Magnetic fields have a beneficial effect on the condition of the skin, improve blood circulation and accelerate the elimination of cellulite and fat deposits on the waist;
• jimflexor. This is a hoop, the material for the production of which is reinforced rubber, due to which it receives not only weight, but also flexibility. The possibilities of such a hula hoop are much wider than those of a conventional projectile, since its flexibility allows you to perform various exercises with it for many muscle groups, and not just twist it to lose weight in the waist;

Types of gymnastic hoops - photo

Regular hoop is light weight
The massage hoop has balls and suction cups on its surface.
Magnetic elements on the hoop help to lose weight
The Jimflexor can be used to perform many different exercises.

Jimflexor exercises - video

Which hoop fits

Such a variety of hula hoops allows you to choose the right option for anyone who wants to start such training. If you are just starting to practice with a hoop, a regular model without weights and massage elements will do. Over time, when the body begins to get used to the loads, you can think about how to increase the intensity of training, for example, purchase a weighted hoop or a model with a massage effect. There are also hoops with a collapsible design, which makes it possible not only to conveniently store them at home, but also to modify the hula hoop in accordance with the purpose of training and the level of sports training.

The size of the hoop is no less important than its weight, and this parameter must correspond to the height of the person. The higher the height, the larger the diameter of the hoop. To determine if the diameter of a particular hula hoop is right for you, stand up straight and place the hoop in front of you. If its upper edge reaches the lower ribs, then everything is in order with the size.

Which hoop to choose - video

Projectile exercises

The main exercise with the hoop is, of course, its rotation. To perform the exercise correctly, you must:

1. Stand straight, spread your shoulders to the sides and put your feet shoulder-width apart, pointing your toes forward.
2. Place the hoop on the waist and point it in the direction of rotation, at the same time starting to make movements with the body so as not to let the hoop fall.
3. You need to start with about 5 minutes of continuous rotation, if this is only your initial classes.
4. For those who think that 5 minutes is not enough, you can do several of these approaches.
5. It is better to do 3 sets of 5 minutes than to rotate the hoop for 15 minutes without a break - so the fat will be burned more intensively.

We twist the hoop correctly - video

You can increase the effectiveness of hoop training in the following ways:

• change the distance between the feet. By placing your legs as wide as possible, you will shift the main load on the gluteal muscles, and the rotation of the hoop in a position with the feet next to each other will engage the muscles of the hips;
• start spinning the hoop in a semi-squat position. The lower you lower your torso, the stronger the effect will be;
• vary the level at which you rotate the hoop. Move it from waist to hips and back without stopping the rotation;
• rotate the hoop in a lunge (when one leg is forward) - this helps to train the hips and abs more intensively. Don't forget to switch legs;
• change the speed of rotation from slow to fast;
• rotate the hula hoop in a standing position on one leg - this will have a positive effect on the vestibular apparatus.

Hoop Workout Plan

A hoop workout might go something like this:

1. Simple rotation. Starting position - feet shoulder width apart, the press is tense. Twist the hoop in this position, putting your hands on the back of your head and spreading your elbows to the sides.
2. Rotation of the hoop with arms raised up and tension in the abdominal muscles.
3. Rotation at different pace.
4. Repetition. Place your feet side by side and repeat the first three exercises.
5. Toe rotation. Feet shoulder width apart, hands in front of you. Palms in the castle, elbows slightly bent. Rotate the hoop in this position, at the same time gently rising on your toes and falling back.
6. Lunge rotation. Place one foot in front of the other. Rotate the hoop, lowering the knee of the leg standing behind to the floor and rising back. After 10-20 times, switch legs.

The duration of each exercise is determined by the level of sports training. For beginners, 2-3 minutes is enough, for those whose physical fitness is at an advanced level, you can increase the time to 5 minutes or more.

A complex for a perfect figure with a hula hoop - video

Which of us girls in childhood did not try to twist a plastic hoop at home in front of a mirror, imagining herself as a famous gymnast, or did not play with him in physical education classes at school? This popular sports equipment can be found in many homes today. Perhaps he already has a completely different look and color, and even changed his name to a hula hoop, but he still remained the same hula hoop for weight loss. We played with it with enthusiasm in childhood, and now we use it to give seductive curves and harmony to our forms.

Well, let's follow the fashion trends and gradually get used to the new name of our favorite hoop, which also sounds more mysterious. And at the same time, we will figure out whether it makes sense to use a hula hoop to reduce the volume of the waist and hips, whether it will help to remove hated fat from the abdomen and sides, or whether this topic is just an empty advertisement for sports equipment manufacturers who want to earn extra money. After all, the female desire for harmony is well known to everyone.

A bit from the past

Let's take a short digression into history and try to understand where the idea came from to use a tube bent in the shape of a circle as an effective sports simulator, because the idea of ​​​​using a hula hoop for weight loss could not have arisen from scratch. Surely in historical information you can find the prerequisites for such an interesting use of the hoop.

From the information that has come down to our times, we learn that a kind of hoop made of heavy materials was used in their classes by the famous athletes of ancient Greece. It is clear that in those days, men were unlikely to use a projectile for weight loss, it is likely that it was a primitive muscle simulator, which nevertheless showed amazing results with regular use. Remember only the beautiful relief of the body of the ancient Romans male.

History goes on to mention that hoop exercises were very popular among the aristocracy of Shakespeare's time. Already at that time, it was noticed that classes with a hula hoop had a positive effect on the harmony of the body.

Early references to the hula hoop, although positive, did not capture the full essence of this invention. Only in 1957, the hula hoop was patented by Richard Knerr as a sports equipment, he was so interested in the stories of a friend about the performance of athletes from Australia, who used various exercises with a hoop in the program.

Our people got acquainted with the same invention as the hula hoop already in the 60s of the twentieth century. Soviet athletes walked briskly in parades with bright metal and later plastic hoops. You can still admire this picture while watching old documentaries.

In those days, there were very few exercise machines as such. A horizontal bar, a log and a hoop - that's all that Soviet athletes could count on in the 60-70s. Therefore, a practical and rather compact hoop has gained great popularity, and not only among athletes. After all, such a universal simulator for the whole body could be safely placed even in a communal apartment.

It should be noted that in those days there was not yet so much information about the possibilities of losing weight or making your figure more slender and attractive, there were no effective cellulite massagers and weight loss teas. All this work was done by the hoop, thanks to which it gained wide popularity among women who care more about the beauty of their figure than men, trying by any means to bring it closer to the ideal.

What are the benefits of hula hoop for weight loss?

So were the women right who had high hopes for a simple, inconspicuous hoop? But under the Union they didn’t call him otherwise. Yes, and in those distant times there was not such a variety of hoops that we now see on the shelves of sports stores. These are light plastic hoops, and heavier metal ones, massage with spikes, with a calorie counter, of different colors and sizes. But if this simple sports equipment has not only not lost its popularity so far, but has also “multiplied” in different variations, then the Soviet women were right, who selflessly devoted themselves to hula hoop classes.

So why is such a simple and financially economical means for weight loss and body shaping so valuable? Yes, by the fact that this simple budget simulator in just 20 minutes of training with it allows you to burn about 200 kcal, it turns out that in an hour of training you can get rid of almost half of the daily calorie intake. It is clear that we are talking about active exercises, when the hoop is put on the waist and rotated clockwise or counterclockwise, trying to ensure that the hula hoop moves in the right direction. If you put the hoop edge on the floor and rotate it, then this is unlikely to somehow affect the harmony of the waist and hips. So, a small workout for the muscles of the hands, no more.

It would seem that it is difficult to twist the hoop, making rhythmic circular movements with the hips and the whole body? In fact, in the first days of classes, the hula hoop does not want to rotate in any way in a given plane and you have to constantly work to ensure that the movements are rhythmic and the hoop cannot fall to the floor. The easiest way is to rotate the hoop at the waist and arms, but when working with the hips and buttocks, you will have to tighten up, holding the hula hoop in a certain unstable position.

Such exercises require sufficient muscle tension. And this is training the muscular system and increasing its tone. As a result, the skin on the waist, hips, buttocks, abdomen, arms and legs becomes firmer and smoother, and the figure looks more toned. This is especially noticeable in the abdomen and buttocks, because during the rotation of the hoop, their muscles experience the greatest tension.

But that's not all. In order to keep the rotating hoop in a given plane, you yourself need to adhere to a certain rhythm of movement. As soon as you get off it, the hula hoop, used for weight loss and the fight against cellulite, starts oscillatory movements and goes towards the floor. Movement coordination training is an active work of the vestibular apparatus.

It is worth watching the breath during the rotation of the hoop and notice that it becomes deeper and more productive. Thus, there is a training of the lungs, active saturation of the blood with oxygen, which positively affects, first of all, the work of the heart and brain.

During classes, the hula hoop is constantly in contact with the body at its different points, exerting noticeable pressure, as in a massage. And any massage, especially such an intense one, helps to increase blood circulation. Rhythmic massage of the abdomen improves intestinal motility, which, together with the normalization of the body's blood supply, in turn leads to the activation of metabolism. And with a good metabolism, all organs and systems work smoothly, and fats on the body are deposited in the minimum required quantities.

And what is the use of the hula hoop in the fight against the well-known cellulite, which was previously ignored, but now it turned out that it does not look very aesthetically pleasing. But many women can “boast” with “orange peel”. The intense rhythmic pressure of the hoop on the skin of the sides, thighs and buttocks is akin to an anti-cellulite massager, especially if the hula hoop is equipped with special balls or spikes. During classes, he carefully breaks fat seals around the entire perimeter of rotation, which means that bumpy fat deposits leave quickly and evenly from all sides.

Observing your posture during the rotation of the hoop, you can see that the back remains even throughout the workout, the shoulders are straightened. Several of these activities and a positive effect on the back and posture is evident. Keeping your back straight and not slouching becomes a useful habit that many will notice from the outside and, of course, appreciate it. After all, posture changes the whole image of a woman, affecting her walk, and even self-esteem.

As for the benefits and results of using the hula hoop for weight loss, there is an opinion that half a month of active regular 10-minute sessions with it can reduce the waist circumference by 1 cm. For those who think that this is very small, I would like to suggest trying to achieve the same results in another way . Believe me, it's not that easy.

Minus 2 centimeters per month is a worthy result, especially when you consider that the hula hoop is completely safe for the body. It does not harm the digestive system, like many diets for weight loss, despite the active effect, does not injure the joints, and you practically do not feel tired after 10 minutes of exercise. Thus, the hula hoop can be considered an easy way of body shaping, which is especially effective when combined with other physical exercises (for example, fitness) and a balanced diet.

Harm hula hoop for weight loss

Turning to the question of the dangers of a hoop for health, it is worth remembering once again what a newfangled hula hoop is. Before the mind's eye, a plastic or metal hollow tube, curved in the shape of a circle, immediately appears. There are no sharp corners or protruding parts, the projectile is not connected to the electrical power supply, it is light in weight and has a smooth surface. It is hard to even imagine that such a sports equipment can be fraught with some kind of danger.

In practice, if you use the hula hoop correctly, there is no danger from it. Well, sometimes beginners can complain about bruises or bruises that appear on the arms and thighs, which quickly disappear and do not appear again after the owner of the hoop learns well to hold the projectile in the right position, preventing too active oscillatory movements. At first, you should not practice for too long, intensively rotating the hoop, you need to let the body get used to the active massage.

The appearance of bruises on the body can also be associated with the wrong choice of weight or size of the hoop. A hoop that is too large and heavy puts a lot of pressure on the tissues, and a dark mark may remain on delicate skin. The same trace is left by thin metal hoops, if they are twisted for a long time in the region of the pelvic bones.

It is very important to monitor the intensity of training, because a very active long-term rotation of the hoop in the pelvic area can lead to disruption of the internal organs located in this area. This is especially dangerous for women, because their reproductive organs are located in the pelvic area. A strong pressing effect on them can cause inflammatory reactions or worsening of the condition, if before that the woman already had some gynecological pathologies.

The danger during classes may not be the hula hoop itself, used for weight loss, but the objects surrounding it. For example, glass surfaces that, from the impact of a hoop, can break and injure a person standing nearby. Therefore, for classes it is necessary to choose both the appropriate size of the hoop and a safe room.

You can experience several unpleasant minutes due to the fall of the hoop on your toes if you choose the wrong weight of the hula hoop or carelessly handle it. If a beginner takes a heavy hoop, then bruises on the waist will not be the only sore spot until a person learns to hold the hoop on the body. With a properly selected hoop, it will not pose any danger to the person involved with it.

But, despite all the safety of the hula hoop, its use implies some caution, because some conditions and pathologies are included in the list of contraindications to the use of a sports equipment.

Temporary contraindications include the period of pregnancy and some time after the birth of the child (until the uterus returns to normal and the stitches heal). A little longer will have to refrain from correcting the waist and abdomen for those who have had a caesarean section. It will be possible to resume classes only with the permission of the doctor.

It should be noted that it is quite possible to work with a hoop on the harmony of arms and legs even in a delicate position, but only if you already have a perfect command of the sports equipment. The same applies to the days of menstruation, when doctors do not recommend active training and rotation of the hoop in the abdomen and waist.

The area of ​​the back and abdomen is also prohibited in diseases of certain organs, such as the kidneys, liver, bladder, spleen, and ovaries. You should also consult a doctor if you have problems with your spine (for example, in the past there was an injury and a hernia developed), as well as skin diseases in the area that will be affected by the hula hoop. Without a doubt, you should not be active during exacerbation of diseases of the gastrointestinal tract.

How to choose a hula hoop for weight loss?

If you are buying a hula hoop as a toy for your child, you can safely give preference to light hoops made of bright plastic. But if this is a projectile for serious body shaping exercises, you will have to pay attention to completely different parameters: diameter, weight, the presence of bulges, massage rollers, etc.

You need to understand that comfort during classes is considered one of the components of effectiveness, otherwise classes will soon get bored or they will have to be constantly interrupted due to pain (we are talking about those same bruises or, scientifically, hematomas). For this reason, the choice of a hoop must be approached very responsibly. It is quite possible that you will even have to change the projectile a couple of times if it ceases to meet the requirements that you place on it.

If you belong to the category of beginners, in this case it is more correct to choose a simpler projectile. For example, a plastic or lightweight aluminum hoop weighing up to 1 kg without any bells and whistles. While you learn how to twist the hoop, it will hit you on the sides more than once and fall to the floor. The light weight of the hoop will avoid injury to the legs during the fall of the hula hoop and the appearance of painful bruises on the waist.

At the beginning of classes, not only weight is very important, but also the size of the hoop. It is considered ideal if the first hoop is about 1.2 m in diameter. And it is not at all necessary to take a tape measure with you to the store. It is enough to put the hula hoop vertically on the floor and see where its top point will be. It is best if this point is at the level of the lower edge.

In principle, it can be any area between the chest and waist. But keep in mind that a large hoop is much easier to rotate at the waist than a projectile with a small diameter. For training, the first option is more suitable, the number of rotations of which per minute is less.

As the training comes to an end, and the skills of rotating the hoop are fixed, you can start looking after the next instance. It should be slightly smaller in diameter and heavier. The weight of weighted plastic and metal hoops ranges from 1-2.5 kg. Before making the final choice, you need to try to twist hula hoops of different weights, deciding which option will be more comfortable for classes. You can keep your first hoop as a souvenir, pass it on to your daughter, or give it to your best friend if she also decided to take care of herself.

By exercising regularly with the hoop, you yourself will feel when you need to move on to a more effective version of this simple but effective sports equipment. Perhaps, after a while, you will have to change the second hula hoop to a hoop of a smaller diameter (about 90-100 cm) or try to deal with massage hoop options that have different bulges, rollers, spikes.

Why buy a smaller hoop seems to be clear. A smaller diameter means more rotations, which means a more intense massage that removes cellulite and voluminous fat. But why take a heavier hoop? And here everything is logical: the heavier the projectile, the more difficult it is to twist and the greater the pressing force. From such a hoop we get a more effective massage, and we spend more energy on its rotation and holding in a horizontal plane, which is taken from our own body fat.

If you try to twist a regular hoop and a weighted hoop for 10 minutes, while counting the calories expended, it turns out that in the second case, much more calories are consumed, which means that the effectiveness of classes is much higher. For those who are interested in the topic of calories and the duration of classes, we can recommend the “smart” hula hoop, which caring manufacturers have equipped with a calorie counter.

When buying a hoop, you need to take into account the parameters of the place where you plan to practice. If this is an apartment, then its rooms are of limited size, and if you also take into account the furniture, then there may not be so much free space left.

In order for the purchase to be completely safe, you need to pay attention to the quality of the material from which it is made. You need to understand that in budget options, savings come to the fore, including on materials. You should not demand a lot from such hoops and, of course, it is better not to rely on them once again. Poor-quality plastic can break very quickly and easily, and metal can acquire incorrect bends that are not provided by the manufacturer. Believe me, it is much more difficult to practice with an oval hoop than with a round one, especially if you try to rotate it at the waist, and not use it as a support.

When purchasing a collapsible hula hoop, which is very convenient to store, you need to remember that it is not recommended to rely on such a hoop, unless, of course, you want to experience the full force of gravity.

Types of hula hoop for weight loss

When the first hoops appeared in the expanses of the former USSR, every girl dreamed of having this bright plastic or silvery aluminum simulator at home. It was an ordinary hoop, very light and so desired, because there were no other options in those days.

Ordinary hoops can be found on sale now. The price of a simple hoop is low and depends mainly on the material. The weight of such a sports equipment also depends on the material. Lighter options (up to 1 kg) are made of plastic or aluminum, while those made of steel can weigh up to 1.5 kg. These hoops are made from a small diameter tube.

Later, collapsible versions of the hoop appeared on sale, which did not consist of a single piece of the tube, but of several parts that had to be inserted one into one in order to give the simulator the desired shape. These hoops are not as practical as solid hoops, because if their parts are not tightly connected together, then funny situations can be expected during classes. But at the same time, this type of hoop is very convenient in terms of storage (it takes up little space, because it can be stored on a shelf along with other things) and transportation (it is easy to pack and, again, does not require a lot of free space). A collapsible hoop can be taken with you on a tour, and then your vacation will not be at the expense of classes. And outdoor activities are considered especially useful.

If ordinary hoops have a cavity inside filled with air, then the weighted version, made of special plastic, makes it possible to add filling inside. The diameter of the tube of such a hoop is larger than that of a conventional hula hoop. Often they are painted in bright colors, using 3 or more shades.

Such a hula hoop for weight loss can reach a weight of 2 and a half kilograms. And it is not recommended for beginners to use it, because out of habit and as a result of inept movements, the skin can immediately become covered with bruises, which are not proof of the effectiveness of classes, but only indicate damage to soft tissues, which is not at all useful.

Rotating such a hoop at the waist for a long time and with great intensity, it is possible, in parallel with losing weight, to disrupt the functioning of internal organs, so caution should be first of all. Here, as with medicines, you need to know the measure, because more does not mean better.

Massage hula hoop for weight loss may have a relief surface along the inner circumference (bulges have a streamlined shape and a smooth surface) or additional elements in the form of balls or spikes, which are made of rubber or silicone. Yes, and the hoops themselves can be made of various plastic and rubber options, usually painted in bright colors or color combinations.

Hoops with balls or oval movable elements, with the help of which an intensive massage is carried out during the torsion of the simulator, are also called roller hoops. Sometimes manufacturers put magnets inside the balls, explaining this choice by the fact that the magnetic field has a positive effect on the nervous system and metabolism, increases blood circulation, which should contribute to even more effective weight loss.

Hula hoop with balls and spikes for weight loss, like the weighted version, requires some caution during classes, because with inept handling and delicate skin, it can cause multiple painful hematomas and bruises, even without having a large mass.

Various types of hoops can be equipped with a counting mechanism that records the number of revolutions, rotation speed and counts the calories consumed. These hula hoops are sometimes called smart hula hoops. Although it is still possible to argue about the expediency of such an acquisition. The lesson should be a pleasure, and not tie a person to dumb numbers. Smart should not be called hoops, but those who came up with the idea to increase the price of the simulator in this way and make money on it.

But the innovative soft hula hoop for weight loss is already a worthwhile purchase with many useful uses. It is much more effective than painless light hoops and does not cause bruising like weighted or massaging hula hoops. The material for such a hoop is an elastic polymer, which can be given various shapes, stretched, tied into a knot, etc. The weighting is carried out by a steel spring inside the universal sports equipment.

Massage with the help of such a hoop is quite delicate, not even causing redness, not that hematoma. Such a massage will not harm the internal organs even during intensive training, because it is closer to relaxing. Thus, during classes, fatigue is relieved, blood circulation and the digestive system are improved.

Soft hula loop in storage and transportation is even more convenient than folding. It can be easily twisted or tied into an elastic knot that fits easily into a backpack or hiking bag that you take on a hike, trip or vacation in the lap of nature. Yes, and in the conditions of the room, it can be safely used without fear of damaging furniture and glass surfaces.

But most importantly, when purchasing a soft hula hoop for weight loss, you get not one, but several options for a simulator at once. With it, you can train various muscle groups, folding in various combinations and stretching the elastic, but rather elastic material of the hoop, as is done with the expander.

As you can see, today everyone, even the most demanding customer, can purchase a convenient and simple simulator for body shaping according to their requirements, capabilities and preferences.

Hula hoop workouts for weight loss

Well, here we come to the main question: how to use the hula hoop for weight loss? After all, even a child understands that having bought a hoop and putting it in a corner, one can hardly expect changes in one's figure after a while. The hoop is a real sports simulator, which, despite the simplicity of its design, is able to give beauty to your body. But this is subject to regular practice.

If the goal is to reduce the waist, remove fat from the sides, and give elasticity to the buttocks, immediately get ready for the fact that in order to achieve what you want, you will have to practice every day for at least 2-3 weeks, until more or less noticeable results can be observed. If you build the classes incorrectly, the torsion of the hoop will quickly get bored or will bring discomfort, which means that such classes are unlikely to last for a long time.

Many women are interested in how to exercise with a hula hoop for weight loss, because we are used to the fact that it needs to be rotated at the waist without thinking about other possibilities. For example, that with the help of this simulator it is possible to enhance the effect of performing physical exercises that are familiar to us (for example, tilts, turns and squats). The main condition for the effectiveness of classes is getting satisfaction from them. Those. classes with a hoop should bring not only benefit, but also pleasure.

Fitness club trainers advise rookies eager to fight to acquire patience. The first classes in the rotation of the hoop should take only 5 minutes in time. The skin and tissues of the body must get used to the intense massage effect so that extensive hematomas do not form on them. It is not always possible to avoid the appearance of small bruises, but the likelihood of their occurrence with a five-minute session is very low. The time of classes should be increased gradually, as the body gets used to the active circular massage.

It is very important to choose the right time for classes. If you start exercising half an hour after eating, first the glucose that enters the body will go into consumption, and then, after 20 minutes, it will come to fats. In this case, you will have to twist the hoop for at least 30-40 minutes.

Starting classes 2 hours after a meal or an hour before a meal, you can ensure that fat burning starts faster. It will be enough for 10-20 minutes of training to get almost the same result. But you should not stop there, because there is a goal that you want to achieve quickly. This means that the time of classes should be gradually increased, ideally up to 40 minutes.

How should you stand while the hoop is spinning? First, a secure posture is allowed, in which the legs stand at a distance slightly greater than the width of the shoulders. But in this position, the tension of the muscles of the body is the least. You need to try to gradually bring your legs together, i.e. put them closer to each other, slightly spreading the socks to the sides. Maximum muscle tension can be achieved by placing the legs together. Thus, the energy received from fat reserves is spent more actively, and muscle tone increases.

During any physical activity, it is important to correctly set the breath, which should be uniform and deep enough. It must be remembered that oxygen is also actively involved in fat burning. There are even specially designed sets of breathing exercises that make fat burning more productive.

Learn how to spin the hoop correctly. In this case, your body should make rhythmic oscillatory movements of a small radius. To make the hoop rotate in such conditions, you will have to noticeably strain the muscles of the body. This is the mechanism of training with a hula hoop for weight loss.

Hula hoop exercises for weight loss

But back to the exercises that need to be performed so that the figure becomes slim and toned. We have already mentioned that the hula hoop can be useful when performing many of the usual exercises that are familiar to us from the days of school physical education. Many of these elements are included in the warm-up complex, which must be done before the main workout.

Athletes do not in vain begin all workouts with a warm-up, preparing their muscles for stress through warming up. Such a scheme of classes allows you to avoid injuries and prevent early fatigue and pain.

If we are working on the waist, abdomen and hips, then the warm-up elements should be aimed at warming up these particular muscles. Bends back and forth and from side to side, turns of the torso, circular rotations, squats will be useful. To make them more effective, we complicate the task by picking up a hoop and lifting it above our heads. At the same time, we keep our legs shoulder-width apart.

Such exercises can be done with a light hoop, but if it weighs more than 1.5 kg, it will be difficult to hold the hula hoop in your hands above your head. In this case, the hoop is placed vertically on the floor and leaned towards it as much as possible, trying to keep the back straight.

Next, we proceed to the formation of the waist and strengthening the abdominal muscles. And here everyone chooses for himself whether to stand almost motionless during the rotation of the hula loop or to combine several exercises at the same time. It is clear that in the first lessons, the whole emphasis is on learning to keep the hoop in a given plane, making rotational movements with the hips, as well as drawing in and straining the stomach. When the technique of rotating the hoop is sufficiently mastered, you can complicate the exercises a little, making them more effective and connecting other muscle groups.

During the rotation of the hula hoop, you can make various movements with your arms and legs. For example, you can twist the halahoop while standing on only one leg and at the same time perform slight torso bends, trying to maintain balance. You can try to lunge back and forth or sideways while rotating the hoop. In this case, again, you need to ensure that the back is even.

It is a mistake to think that when rotating the hoop you need to stand in one place. Try walking with a spinning hoop around your waist, spinning in the same direction as the hoop, experimenting with popular dance moves.

For a change, during exercises with a hoop, you can bend your knees a little, and raise your arms up and strain as much as possible during the “pulls”. Then we lower our hands to the chest, spreading our elbows to the sides and strongly press our palms to each other, while straining the abdominal muscles.

Practicing regularly, you can come up with many different movements (for example, dance, there is even such a direction as dancing with a hoop - hula hoop dance), which will help diversify classes and improve their effectiveness.

So far, we have looked at how you can use the hula hoop to lose weight on the abdomen and sides. Now let's move on to the hips, which irritate us with their fat "ears". If before that we rotated the hoop mainly in the waist area, now we lower it lower and try to keep it at the level of the hips with rotational movements of the lower body. And believe me, it's much more difficult. To begin with, you need to try to hold the hoop on your hips for half a minute, doing several approaches for 10-15 minutes. Over time, the duration of the rotation will increase as the skill is acquired.

The above exercises make it possible to reduce the circumference of the waist and hips, remove the stomach, tighten the buttocks, reduce the appearance of cellulite in problem areas. But the hula hoop can be used not only for losing weight in certain areas of the body, but also for general weight loss. Half an hour of intensive training requires a lot of energy, which means that simply actively rotating the hoop around the waist during this time continuously can burn quite a lot of calories, including those that have settled under the skin in the form of fat.

The effectiveness of hula hoop for weight loss

While exercising with a hoop, despite fatigue and discomfort in the area of ​​​​contact of the simulator with the body, you get such a boost of energy that can only be compared with running.

Hula hoop classes can be called an effective prevention of depression and anhedonia, because they perfectly improve mood and distract from negative thoughts. This means that to fight depression, you will have to eat less natural antidepressants in the form of chocolate and sweets, which by no means contribute to weight loss.

However, you should not place high hopes on the hoop either. Like any sports equipment, the hula hoop is not a magic weight loss pill. In order to achieve the desired results, you still have to work out actively for at least a month. But the bonus of such exercises is a decrease in the appearance of cellulite and an increase in muscle elasticity in the area where the hoop had its massage effect.

If the goal was not only to reduce the amount of body fat on the waist, abdomen and sides, but also to significantly reduce weight, it is better not to limit yourself to hula hoop exercises alone. Indeed, without a rational low-calorie diet and additional physical exercises (fitness, aerobics, etc.), this goal can be achieved for a very long time.

It is this moment that is not taken into account by those who write negative reviews about the hula hoop for weight loss, referring to the fact that with the help of diet and physical activity, you can lose weight without a hula hoop. In some ways, these women (and sometimes men, who can also work with a hoop, giving their body elasticity) are right. It is possible to lose weight without a hoop, but it is rather difficult to correct the figure and acquire a thin waist that is fashionable at all times.

And what is the moment that using hula hoop for weight loss, you can also improve the work of many important organs and body systems. But, despite all the relevance of the hoop for weight loss, figure shaping and the fight against cellulite, it is important not to overdo it during classes so that the benefits do not accidentally turn into harm.

There are many opportunities in the arsenal to remove the stomach and burn extra pounds: sports equipment and bulky exercise equipment, exhausting diets and exercise complexes. But the simplest and most effective method is to twist the hula hoop for weight loss, this sports hoop is a universal way to lose weight, tighten your figure and remove your stomach.

Next, we will figure out in detail which hulakup is better for losing weight, what exercises will help tighten problem areas in the area of ​​\u200b\u200bthe hips, abdomen, arms, how to exercise correctly to achieve a graceful thin waist and a slender figure.

Introduction to the trainer

How to choose a hula hoop for weight loss? Consider the main types:

• Plain metal hoop, known since the days of school physical education, almost every girl had this. You yourself can make reviews about the hula hoop, for weight loss it helps very well, removes fat, especially if you practice every day for several minutes.
• Folding hula hoop for weight loss- compact, convenient, for classes not only at home, but also on business trips.
• Weighted Hoop for gymnastics, some types weigh almost 2 kg - this is a significant physical load on problem areas, provides effective muscle pumping, weight loss, and removes the stomach.

The weighted model will help to tighten the muscles

• Hula hoop with massaging effect- a popular type of hoop. Rubber pimples are provided on the inside, it is believed that they break cellulite and fat deposits more intensively, help to lose weight, remove the stomach and model the figure in a short time.
• Hula hoop with built-in calorie sensor. This is a "smart" simulator, it counts the number of revolutions, calorie consumption, and even calculates the load for each day. Reviews are only positive, a hoop with a sensor takes into account physical fitness and individual characteristics, this is not just equipment, but a real assistant in weight loss.
• inflatable hula hoop- a modern sports development for intensive weight loss. Made of durable rubber, its design features help to work out important muscle groups, correct the waist, and remove the stomach.

All hula hoops effectively contribute to weight loss and correct the figure: the model with spikes breaks cellulite more intensively, removes excess from the sides and abdomen

Before choosing a hula hoop, you need to meticulously identify your problem areas, clearly set goals, and only after that make a purchase.

Consultants of sports and online stores will help you choose the right equipment. The cost of a quality model starts from $ 20, you must admit, this is quite a minuscule amount to remove the stomach, get rid of fat and cellulite. And of course, do not forget about proper nutrition, even the most exhausting exercises only in combination with a diet will give visible results of losing weight.

Special exercises for weight loss

How to remove such problem areas of the stomach and sides with the help of a hula hoop? The answer is unequivocal - it helps and is very effective. But the "look at" method - you lie on the couch and meditate on the hula hoop with the thought of losing weight, will not work here. You need a whole range of daily exercises aimed at different problem areas. Further, in detail about how to exercise at home to remove the stomach and lose weight.

The modular hula hoop is convenient to store and move

self-study

Hulahoop is an inexpensive and affordable sports equipment that helps to remove extra pounds, it develops plasticity, is a good cardio simulator, stimulates intestinal motility, normalizes metabolic processes in the body, breaks an orange peel, removes the stomach, improves coordination of movements, tightens muscles and has a positive effect on health.

For classes, a lot of space and skills are not required to lose weight and remove excess from the figure, it is enough to learn how to smoothly move the body from side to side. Do not be alarmed if bruises appear on the abdomen and waist after the first classes, they will disappear if the weight loss exercises are systematic.

The optimal diameter of the hoop is 900-1200 mm, put the hula hoop next to you, the top point should be 30-50 mm above the waist.

Contraindications

Hulahoop for weight loss is suitable for most women, but according to doctors, it is contraindicated:

• During pregnancy and in the first months after, if a caesarean section was performed.
• Gynecological diseases: uterine fibroids, retroflection.
• Inflammation of the bladder, kidneys, liver.
• Injuries of the spine, hernia, displacement of discs.

If you have no contraindications, but during training pain appears in the side of the abdomen, you should stop exercising for weight loss. This indicates that the hula hoop is chosen incorrectly. Petite ladies are recommended a lighter hula hoop, while larger ladies can use a 2kg slimming hoop.

Classic hula hoop exercise technique

Correct position

The position is stable, the back is straight, the rotations are energetic, the circle should not hang or dangle on the stomach. To monitor your well-being, it is useful to buy a heart rate monitor. Training should take place on an empty stomach, the most effective time to clean the stomach and lose weight is an hour after breakfast.

To stimulate metabolic processes while exercising with hula kup, you need to drink water without gases.

Slimming with a hula hoop, a photo example of body shaping

How much to spin?

The minimum time is 10-15 minutes, this will help maintain an already trained figure in the norm. For effective weight loss, remove the stomach, you should follow the rules:

• 1 day - 30 minutes, plus pump the press 30 times and the same number of forward bends.
• 2 - 20 minutes we do rotations to remove the stomach, add: squats, push-ups, leg raises on the press - 30 times each.
• Days 3 and 5 - half an hour training, we perform the recommended complex.
• 4 and 6 - we do 3 sets of 10 minutes, after each we do push-ups and pump the press.
• From the 7th day we repeat the program.

Examples of weight loss programs

To lose weight and remove the stomach, you need to perform very simple exercises every day for half an hour:

• The classic torsion of the hoop, according to reviews, helps to lose weight and remove the stomach. The legs are wider than the shoulders, we move the hips from side to side, with each turn we increase the intensity.
• We complicate the task, now we move the hips forward / backward, help with the knees, bending them one by one. It will be difficult to hold the hula hoop at first, but over time you will master the technique.
• Legs together, hula hoop at the waist. We rotate and at the same time lean forward, transferring the weight from the full foot to the toes.
• The position is the same, we stretch the arm perpendicular to the body, we put the hoop on the wrist, we begin to twist, gradually moving the projectile, to the upper part of the shoulder.
• Starting position - back straight, legs together. We start twisting according to the classical principle, from the waist and gradually lower the circle to the knees, help with the hips and legs, remove the stomach and lose weight.
• Rolling on the hips is an effective way to sculpt and tighten the sirloin, break up cellulite deposits, and trim belly fat.

To consolidate the results, we offer video tips and explanations on how to lose weight with a hula hoop for weight loss.

How many calories are burned?

It is definitely impossible to get ahead of exactly how many calories are burned, for this you will need to take into account many factors: how the training goes, the number of approaches, the intensity of torsion. We offer you a table with average data:

Photo example, before and after home workouts

Examples of before and after results

Is the result shown fake? For an answer to this question, we went to sports and women's forums, the reviews there are sometimes the most radical. If in online stores more and more reviews are positive, sort of like advertising, then among themselves women share their impressions openly.

Those ladies who really set out to bring their figure back to normal, are not lazy, perform a set of exercises with a hula hoop for weight loss, eat right, say in the reviews that the hula hoop is very effective for weight loss and helps to remove the stomach. There are also those who seem to be engaged, but with laziness: sometimes there is no time, then they want to eat, those have more modest results, but they are! And collectors, this category has all types of hula hoops: ordinary, with spikes, folding, but according to reviews - there is no result in losing weight. We’ll answer negative reviews: even with a simple hoop you can remove your stomach and lose weight if you exercise constantly, and if you store equipment and dust it off from time to time, then losing weight is problematic.

Sample photo before and after

This subject has been known since antiquity. During excavations in the north of Egypt and now there are hoops buried with household belongings and slaves. Plutarch, creating a biography of the king of Sparta Agesilaus, notes that in childhood he twisted a grapevine ring around his body with such dexterity that he was not inferior to any of his peers.

Anna Page, the heroine of Shakespeare's late 16th-century comedy The Merry Wives of Windsor, says in passing that she was "twisting a hoop in the garden." The English novelist Evelyn Waugh testifies about the gizmos that look like thin rings, which are salon entertainment in aristocratic circles in the first half of the 20th century.

Two graduates of the University of Southern California R. Knerr and A. Melin found out about the same bamboo rings of Australian children and, having never seen the original, came up with their own version of the hoop.

They called it "Hula Hoop" (from the Hawaiian hula - dance and the English hoop - hoop) and tested it on Pasadena schoolchildren in 1958. As an advertisement for their hula hoop, Knerr and Melin also came up with the idea that employees of the toy company they founded would take a hoop on board the liner with them when flying, which naturally aroused genuine interest. However, they were able to patent their invention only after 6 years, and since then June 23 is considered the birthday of the hula hoop.

In the early sixties, the hula hoop came to the USSR, but was met with coolness, it was considered a capitalist dummy. However, he got into the film "Welcome, or No Trespassing", filmed in 1964. In the episode, the girl masterfully rotated the hoop, throwing it from leg to leg, and her peer watched her enviously.

Not only in the USSR, the hula hoop did not immediately find recognition, in Japan it was also in disgrace for some time: the body movements performed during its rotation were regarded as indecent.

Today, hula hoops are used by athletes for training, and circus performers, and masters of the original genre, there are record holders among hula hoop adherents.

Roxanne Rose in 1987 set the record for the longest hoop rotation: 90 hours in a row from 2 to 6 April. Chinese woman Jin Linglin can rotate 300 hoops around her body at a time, which in 2008 was the reason for entering her into the Guinness Book of Records.

And in 2013, at the stadium near the capital of Thailand, Bangkok, a record was set for the simultaneous rotation of the hoop. Within 7 minutes, 4483 people twisted the hoops together. 5000 people were declared, but 517 of them had a hoop, so they were not counted.

How to choose the right hoop for classes

The following types of hula hoops are common:

What should be taken into account?

The following points should play a decisive role when choosing a hula hoop:

• Your physique and fitness. If you are practicing with a hula hoop for the first time, then start with light hoops - from one to one and a half kilograms.
• The intensity of training. The heavier the hoop, the more exhausting the workout will be. If you are already accustomed to moderate physical activity and decide to complicate classes for greater effectiveness, then choose a hula hoop of medium weight - up to two kilograms.
• Practice experience. With good sports training and sufficient regularity of classes, you can switch to heavy massage hoops, weighing from two to three kilograms.

Practice hula hooping in thick clothing and a neoprene thermal belt. Clothing will protect your body from bruises and bruises, and a belt will speed up fat burning.

Rotation technique

Picking up a hula hoop, a beginner will wonder how to deal with it correctly. The answer is simple:

• Starting position: stand straight, spread your legs shoulder-width apart.
• Distribute the weight evenly on both feet, and turn the toes.
• The hoop should be kept at waist level.
• Release it, move your hips and waist to make it rotate.
• At the same time, include the entire body in the work so that different muscle groups are involved.

We are warming up

A warm-up workout is best done with a massage hoop. To begin the exercise, the hoop is taken with both hands and leans forward, keeping the back as straight as possible. Such movements will make the waist more flexible.

Also make a series of turns to the sides, rolling the hoop over your back. Massage will relax the waist muscles and allow them to be better controlled - just like heated clay better obeys the hand of a young sculptor.

classical movements

This exercise is fundamental to practicing the hula hoop. You all know him and should have tried him at least once in your life. Put on the hoop and stand in the starting position. Then release it by beginning to rotate the hips to the sides, following the direction of rotation. When the rotation of the hoop leaves no doubt that you will hold it, raise your hands up and try to stretch. Make various movements during rotation, speed it up and tighten your muscles more.

We accelerate fat burning

While rotating the hoop for weight loss, tighten the muscles of the lower abdomen and alternately lunges back with your legs. Do not forget to keep your back straight, do not hesitate to use your hands - this is very important, just like when running. Thanks to these exercises, most of the muscles of the body are activated and weight loss is greatly accelerated.

Improved coordination and balance

Maintaining balance with the hoop is a great but tricky exercise because it has to be done standing on one leg. Balance with your arms and lean back and forth without losing your hula hoop. Such training hardens the vestibular apparatus, allows you to learn how to control several muscle groups at once and separately from each other. After it, any other hula hoop exercises will become much easier.

Developing the lungs

Take a deep breath, spreading your arms to the sides and raising them up. As you exhale, relax your arms and let them fall - such movements expand and contract the chest, helping you breathe even deeper. Such preventive sports breathing helps to relax and strengthens the lungs and heart.

Dancing

It is not classified as an exercise, but it perfectly tones and corrects the figure - dancing with a hoop held during the class. If there is enough free space - do not stand still, dance actively, moving your hips and arms confidently.

How often and for how long?

The intensity of training should increase from workout to workout. Only regular exercises will help you get tangible results. Choose the intensity according to your strength, as it is better to do 3-5 times a week for 10 minutes of training than one a week, but for an hour.

Time limits and fatigue should not interfere with the lesson, even if it is very short. If you force yourself to hula-hoop after a hard day at work, it will bring much more benefits, because you can burn more fat due to a lack of carbohydrates.

And prolonged exercise after a period of inactivity can be detrimental to health.

Contraindications: who should not use a hoop?

Overloading the abdominal muscles can be dangerous for a woman during pregnancy, immediately after childbirth and on critical days. If you have firmly entered hoop classes into your regimen and want to maintain both your health and a good habit, then ask your doctor for advice.

Hula hoop will help you lose weight: myth or truth

To answer the question, it is required to consider in detail the impact exerted by the hoop, the rules for performing the hula hoop exercise and the energy consumption during its implementation.

The rotation of the hula hoop has a beneficial effect on the human body:

• the ability to coordinate movements is improved;
• body control skills are developed;
• a sense of rhythm is formed;
• muscles are strengthened in the place of application of efforts, tightening the skin and preventing the development of cellulite;
• muscle groups of the abdomen and back are worked out;
• improve local and general blood and lymph flow, helping to reduce the subcutaneous fat layer;
• due to the soft massage effect, intestinal motility improves, preventing constipation and indigestion.

The torsion of the hoop will help reduce body fat if:

1. The hoop is chosen correctly: weighted massage hoops are suitable for weight loss, while soft ones are used when working on stretching, and light gymnastic ones are used for a general strengthening effect on the body.
2. The technique is performed correctly: the hoop should rotate only due to the work of the abdominal muscles. The smaller the distance between the feet, the more muscles are involved in the exercise, because it is also necessary to maintain balance by stretching into a string. Of course, you should start from the middle position (slightly wider than the shoulders) and gradually reduce the distance.
3. Proper breathing: it is better at an open window or in nature, let fresh air through the lungs, you should not hold your breath. A large amount of incoming oxygen helps the body burn fat more intensively.
4. The pace is correctly chosen: the movements must be dynamic, it is desirable to turn the hoop alternately to the right - to the left, changing direction every 3-5 minutes. You can enhance the effect of the hoop if you stand on one leg or dance during its rotation.
5. Correctly chosen time: the minimum time of one approach should not be less than 10-15 minutes, two or three approaches per day. The number of approaches can be increased, but the time of one approach should not be reduced.
6. Proper nutrition is followed.

What results can be obtained?

On average, to burn 100 kcal, you need to intensively twist the hoop for 10 minutes, the exercise burns 55-58 kcal at an average pace (approximately 350 kcal per hour of exercise).

For comparison, in one hour walking loses 170 kcal, while riding a bike up to 400 kcal, swimming - 400 kcal, running - 490 kcal. Practice and reviews confirm that in one to two months of intense exercise, the waist can decrease by 5-6 cm and 3-4 kg of excess weight will leave the body.

A daily ten-minute rotation of the hoop at an easy or medium pace can take up to a month remove 1-2 cm from the waist due to the tightening of the muscular corset.

Is spinning a hoop enough to lose weight?

It is not possible to locally reduce the waist only by rotating the hoop: the volumes in the waist go away due to the overall reduction in body weight. The feeling of fit after the rotation of the hoop occurs due to the redistribution of fluid in the tissues, and for a sustainable result, the exercises should be done daily.

The rotation of the hula hoop, not being an independent full-fledged workout, can, however, be its full-fledged block.

Introducing this exercise into a set of measures to reduce excess weight and acquire posture, you should definitely combine the rotation of the hoop with dietary nutrition and loads on all muscle groups: walking, running, fitness. Only in this case, the use of a hoop will lead to good results.

Conclusion

The experience of using the hoop for centuries proves the benefits people get from rotating it around the body. Currently, the hula hoop is a sports simulator designed to help maintain proper physical shape. It has several manufacturing options, different in weight and materials, designed for different purposes (health, weight loss or stretching).

Those who do not need to lose weight can use it in isolation from any other physical activity to maintain muscle corset and harmony. For those who need to reduce weight, the use of exercises with a hoop should be carried out in combination with other activities.

The hoop can be called one of the most popular and effective shells for weight loss at home. For more than a dozen years, it has taken pride of place in the fight against extra pounds and centimeters, as an easy and affordable method. After all, with its help, you can effortlessly work out the area of ​​​​the waist, sides and buttocks, and, as you know, these areas are the most problematic for the fair half.

Consider how to choose the right inventory, as well as how and how much it costs to twist it in order to form your ideal forms.

Today there is a large selection of hula hoops, each of them has its own advantages and disadvantages. They differ in appearance, weight, width, respectively, all these characteristics affect the final result, so it is important to choose the right sports attribute in order to achieve quick and noticeable changes.

There are 3 types of hoops:

gymnastic hoop. An attribute familiar to us since childhood, outwardly thin, metal or plastic, light, weighing up to 0.5 kilograms. It is with this option that beginners should start in order to develop skills, understand the process itself and determine for themselves the optimal speed and strength of rotation.

Hoop with weight. The same gymnastic hoop, only full-bodied, salt and sand are poured into it for weighting, so the weight of the equipment can be up to two kilograms. Exercises with this option will certainly be very effective, because the load on the muscle tissue will be greater, which will keep the area being worked out in good shape. But starting with this option is not recommended, it will be stressful, and most likely the correct and necessary pace will not be set to increase the training time and achieve results.

massage hoop. These models are wider than gymnastic ones, and are equipped with special massage balls. If you start practicing with such a hula hoop, then you will most likely get disappointed very quickly and think that this method is not for you. Since, this kind of hoops is quite heavy, weighing 2.5-4 kilograms, and as a result, they leave a lot of huge bruises and bruises all over the body. Therefore, you should not choose a similar option without trying the previous two.

When choosing a hula hoop, consider its size, it must correspond to growth, so as not to be too voluminous, or vice versa small. In order to check this, you need to attach the inventory to yourself in a standing position, it should touch the lower ribs.

For those who do not see the result of the work done, and who want to abandon this method of losing weight, a model with a built-in sensor that displays the revolutions and the number of calories burned is suitable, then you will be sure that the process of losing weight is really happening and your efforts have been made not in vain.

Thanks to rotational movements, in addition to the load on the abdominal muscles and the press, the heart muscle also trains, such training can be equated to jogging at a slow pace, or jumping rope. The muscles of the back are also well involved, because it also takes part in maintaining balance, which forms an even and beautiful posture, and when performing such exercises, back pain will be much less disturbing, especially in the lumbar region, due to the massage provided by the hoop. effect.

Regular exercise tones the skin of the whole body, making it more elastic. It would seem that you just stand and twist the hula hoop, but at this time the muscles of the legs and buttocks also try, as they tense with each movement for rotation, thus, the blood circulation in each part of the body circulates with greater force.

Also, this is a salvation for people who have problems with the intestines, a tendency to constipation and bloating. The circle provides a massage of the abdominal cavity, affecting the peristalsis of the intestine, which ensures the regularity of its emptying.

And, probably, the most pleasant thing is that the hoop allows you not only to lose weight, but also to get rid of cellulite hated by all of us, again, thanks to the massage effect.

Such a simple sports equipment can bring so many benefits to the health and body of a person.

The optimal weight of the hoop for the waist

In the section on how to choose a hoop, we have already mentioned what they are and how much weight in each of the options. How do you determine your ideal projectile weight? Everything is simple here, if you are a beginner and you have absolutely no physical fitness, then you need to choose a hula hoop with a minimum weight of up to 0.5 kg. And only 1.5-2 months after regular exercise, you can switch to weighted options, so as not to harm the internal organs and not injure the spine, back, as well as to avoid the occurrence of hematomas around the entire circumference of the abdomen.

If you are simultaneously engaged in the gym, or in some particular sport, and you have good physical fitness, then your optimal inventory weight is from 0.5 to 1.5 kilograms. If such a load seems insignificant to you, and you tolerate the indicated weight well, then you can switch to a hoop weighing up to 3 kg.

Everyone who wants to fight excess weight and centimeters in this way is wondering how quickly a result can be achieved. The result will be only in the case of regular, moderate exercise, without overzealousness and fanaticism.

For a quick and noticeable effect, it is recommended to practice 3-4 times a week, for half an hour. It is better to break this time into 6 sets of 5 minutes each, with a rest of one minute, rather than spin the circle continuously for 30 minutes, so you will quickly get tired, your head may spin and your back hurts from a prolonged load, but if it is easier for you to work out the specified time without a break, then there is nothing wrong with this, the main thing is to observe the correct technique and not let the muscles relax. The first training sessions should be no more than 10 minutes long.

It is also necessary to alternate the side of rotation, one approach to rotate the circle to the right, the second to the left, this will be useful for the vestibular apparatus, and both sides will be evenly involved in the exercises.

During the first workouts, it is recommended for beginners to protect the parts of the body that interact with the hoop with thin clothes, or with a scarf, and ideally with a special slimming belt with a sauna effect, and only after 3-5 workouts, when the body adapts to the loads, you can spin the circle on the bare body.

How to spin the hoop

1. Before starting a workout with a hoop, you should do a little warm-up, in the form of forward and side bends 15-20 times, as well as circular movements with the pelvis and buttocks to warm up the muscles in this area.
2. First of all, you should take the correct position of the body: feet shoulder-width apart, socks slightly apart, while the neck should not be lowered down, the direction of the head and gaze should be straight ahead.
3. Keep the muscles of the press and lower back in maximum tension and tone, this will only strengthen and accelerate the result.
4. Always start rotating the hoop clockwise, making synchronous movements with the torso, waist, and hips. The movements themselves should be light, calm, uniform.
5. After the first 10 minutes of training, the pace can be accelerated and maintained until the end of the session.
6. Do not skip workouts, even in the absence of free time, spend 5 minutes on the hoop, of course they will not give a noticeable result, but they will consolidate your previous efforts.
7. Practice 2 hours after eating, and at least one hour before eating.

In order to remove extra centimeters from the abdomen, sides, waist in a short time, the usual rotation of the hoop is not enough, you need to add a number of specially designed exercises, and then the result will be truly amazing.

The most effective exercises with a hoop for slim body:

#1 Yoga rotation

The legs should be placed as close to each other as possible, the hands should be kept behind the head, closed in a lock, this position of the body will allow you to keep the abdominal area in maximum tone, and start slowly, slowly rotating the hoop, alternating sides. When performing the exercise, periodically pull in the stomach as much as possible and hold your breath, your actions should resemble “vacuum” exercises, then the muscles will get stronger in a short time, and the fat deposits in the area being worked out will melt before our eyes.

#2 Rotation of Venus

The more movements you use when performing, the greater the load on each part of the body. This exercise perfectly copes with excess weight in the abdomen and lower abs, with its help you can remove the very hated lump - the protruding lower abdomen.

Feet almost shoulder-width apart, better, if a little narrower, hands locked behind your head, unwind the hoop to the right, and gradually begin to rotate around your axis to the right in time with rotation, making ten circles, change sides. 8-10 reps on both sides.

#3 Heavenly Arrow

The exercise is quite heavy, and it may not work the first time, but it is very effective, and if you train, then over time, you will master the correct technique.

Stand on your toes as high as possible, unwind the hula hoop, join your palms, raise your hands vertically with your palms up. In this position, twist the hoop for at least 7 minutes in one direction without stopping. Ideally, the duration of the lesson should be 15-20 minutes in each direction, at any speed that is comfortable for you.

#4 Statics

Static exercises are always the most effective, and doing them is not as easy as it seems at first glance, as a rule, after performing any static, muscles hurt, and tremors are felt in the body, professional athletes and trainers recommend this kind of exercise for quick weight loss and elasticity body.

Hula hoop static looks like this: close your legs, hands on your neck, unwind the hoop and then try to hold it with a minimum amount of body movements, that is, you should move only the waist area, while the pelvis remains motionless. Duration of execution is 5 minutes in each direction, without a break.

№5 Half squat

Feet shoulder-width apart, knees slightly bent, arms in front of you at chest level, lower your torso as low as possible, rotate the hoop at an average speed of 3-5 minutes for each side. In addition to working out the abdomen, there is a powerful load on the muscles of the thighs and buttocks.

There are several options here:

• - during the rotation of the circle, alternately bend each leg, that is, twist the hoop, standing on one leg;
• - march during the lesson, synchronously with the movements and turns of the hoop;
• - vary the speed of rotation, then slowing down, then gaining momentum, the main thing is to equally distribute the load on both sides.

At the end of classes, to consolidate the effect, it is recommended to take a warm shower and do a self-massage of the abdomen and thighs using moisturizing oils: peach, grape, olive and others.

Contraindications for practicing with a hoop

Despite the good reviews and ease of use of this attribute, there are certain circumstances in which you cannot use weight loss methods with a hoop, namely:

• - pregnancy at any time, or the period of planning conception;
• - the first 2 months after natural childbirth and 4 months after caesarean section;
• - inflammatory processes or diseases of the kidneys, ovaries, liver;
• - the period of menstruation;
• - problems and diseases associated with the joints, especially in old age;
• - postoperative period of the abdominal cavity.

Buy a hoop for home weight loss without a doubt, and you will see how in a short time your efforts will exceed and justify your expectations, and your dreams of a slender and toned body will become a reality.

Hula hoop for weight loss how to exercise to lose weight video

Hula hoop for weight loss how to exercise to lose weight